| Imagine yourself cruising down a groomed | | | | - Preventing injuries such as muscle |
| run carving elegant turns with your new | | | | strains and pulls |
| shaped skis. In the distance you see two | | | | In addition, ski-specific exercising |
| symbols, a blue square for a left turn | | | | requires you to have a good command of |
| and a black diamond for a right turn. | | | | ski stretches before you start doing the |
| Without hesitation you steer to the | | | | exercises. The reason for this is that |
| right. The pitch becomes steeper, the | | | | some of the exercises will simulate |
| snow is un-groomed, and there are trees, | | | | actual expert level ski movements so you |
| lots of trees. You stop momentarily, | | | | need to have your muscles relaxed, |
| pick a line, push off, and tighten your | | | | loose, and flexible, just as if you were |
| turns as you begin the descent. | | | | beginning a day on the slopes. |
| Getting in Shape | | | | Stretching before Skiing |
| Many skiers would have taken the left | | | | Stretching can be done any time you feel |
| fork with the gentle groomed slope. Some | | | | like it. However, in the context of |
| skiers reach a plateau in their ability | | | | downhill skiing and the training course, |
| and find it difficult to advance to the | | | | I recommend you do ski stretches: |
| next level. This doesn't have to be. The | | | | - At home, before you start the |
| keys to unlocking your true potential | | | | ski-specific exercises |
| lie in your mind and body. When you are | | | | - At the chalet, motel, or inn where you |
| mentally prepared and physically fit, | | | | are staying, just before leaving for the |
| the goal of becoming an expert skier can | | | | ski hill |
| be realized. | | | | - At the ski resort, before your first |
| Developing a Fitness Routine | | | | run of the day, with your boots on and |
| Expert level skiing is more demanding on | | | | skis off |
| the knees, thighs, hips, abdomen, and | | | | Stretching after Skiing |
| back so preseason preparation is the | | | | Strenuous activities like downhill |
| norm. In short, you need the correct ski | | | | skiing, especially at the expert level, |
| fitness routine to handle the rigors of | | | | promote tightness and inflexibility in |
| expert skiing. | | | | the muscle groups. Therefore, stretching |
| Your ski fitness routine should include: | | | | before and after any physical activity |
| - Ski stretches to improve your | | | | will keep you flexible and help prevent |
| flexibility and mobility | | | | common injuries. |
| - Ski exercises to build your leg and | | | | I know it's difficult to stretch after a |
| core strength and endurance | | | | long day of skiing. I have trouble doing |
| - Jumping exercises to enhance your | | | | this myself. On the last run when |
| explosive power and side-to-side | | | | someone shouts out, "It's Miller time", |
| quickness | | | | your mind is more focused on that tall, |
| Stretching for Ski Fitness | | | | cool one then on doing any more physical |
| Let's start off with ski-specific | | | | exertion. Besides, you've worked hard |
| stretching and leave the exercises and | | | | all day and deserve a break. I agree! |
| cardiovascular for another article. | | | | As a compromise, I would recommend that |
| Lesson #2 of Skills of the Expert Skier | | | | you do standing, ski stretches at the |
| contains ten ski stretches that you can | | | | base of the hill after your last run, |
| do at home or on the road. Stretching | | | | with your skis off. You can get way with |
| keeps your muscles flexible, prepares | | | | just these stretches after skiing on |
| you for movement, and helps you to | | | | smaller hills with less demanding |
| bridge the gap from inactivity to | | | | terrain, and especially if you are not |
| vigorous activity without undue strain. | | | | going to be skiing the next day. |
| When you stretch and exercise often, you | | | | However, if you are skiing in the |
| will learn to enjoy movement. You will | | | | mountains for six or seven days in a |
| be preparing yourself for the rigors of | | | | row, I strongly suggest that you do a |
| skiing in the expert zones where the | | | | complete set of ski stretches when you |
| ability to move quickly and easily is of | | | | get back to the place where you're |
| prime importance. | | | | staying. After stretching, hit the hot |
| First, we'll get into the why and when | | | | tub. After the hot tub, go for a one to |
| you need to stretch, before moving on to | | | | two mile walk. Don't use the elevator, |
| the basics of good stretching. | | | | take the stairs. The idea is to keep |
| Why do ski stretches? | | | | moving so your muscles won't become |
| Stretching on a regular basis will make | | | | tight and stiffen up on you. |
| your skiing a lot easier by: | | | | Trust me, I've seen a lot of people |
| - Reducing muscle tension | | | | disappear on week skiing trips simply |
| - Relaxing your body prior to skiing | | | | because their muscles became stiff and |
| - Signaling your muscles that they are | | | | sore, or worse, they got injured from |
| about to be used | | | | pulled or torn muscles. Skiing at an |
| - Increasing your range of motion during | | | | expert level requires you to be agile at |
| skiing | | | | all times with the freedom to move |
| - Improving the ease and freedom of | | | | quickly and easily without any pain or |
| movement | | | | stiffness. Stretching is an essential |
| - Enhancing the quickness of your ski | | | | that you need to learn and put to |
| turns | | | | practice on a regular basis. |